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Questions and Answers
What is the primary topic discussed in the article by Butt et al. regarding garlic?
What is the primary topic discussed in the article by Butt et al. regarding garlic?
In the study by Jenkins et al., what were the two primary interventions compared?
In the study by Jenkins et al., what were the two primary interventions compared?
According to Donaldson, what is the focus of evidence discussed in his review on nutrition and cancer?
According to Donaldson, what is the focus of evidence discussed in his review on nutrition and cancer?
What recommendation is emphasized in the work by Krebs-Smith and Kantor?
What recommendation is emphasized in the work by Krebs-Smith and Kantor?
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What biological benefit of whole grains is discussed by Slavin?
What biological benefit of whole grains is discussed by Slavin?
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Which component found in whole grain products may help reduce the risk of cancer and heart disease?
Which component found in whole grain products may help reduce the risk of cancer and heart disease?
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What is the primary health benefit attributed to the polyphenols found in grape juice?
What is the primary health benefit attributed to the polyphenols found in grape juice?
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Which substance in fatty fish is known to reduce the risk of heart disease?
Which substance in fatty fish is known to reduce the risk of heart disease?
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What type of foods are called zoochemicals?
What type of foods are called zoochemicals?
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Which phytochemical is specifically associated with reducing symptoms of menopause?
Which phytochemical is specifically associated with reducing symptoms of menopause?
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What health benefit is associated with consuming green or black tea?
What health benefit is associated with consuming green or black tea?
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Which of the following is an example of a functional food?
Which of the following is an example of a functional food?
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Which component in garlic is linked to its health-promoting properties?
Which component in garlic is linked to its health-promoting properties?
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What health benefits are associated with a high intake of carotenoid-containing fruits and vegetables?
What health benefits are associated with a high intake of carotenoid-containing fruits and vegetables?
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Which carotenoid is known for providing the most vitamin A activity?
Which carotenoid is known for providing the most vitamin A activity?
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What is the primary function of lutein and zeaxanthin in the body?
What is the primary function of lutein and zeaxanthin in the body?
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Which polyphenolic compound is linked to increased longevity according to recent research?
Which polyphenolic compound is linked to increased longevity according to recent research?
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What factor increases the concentration and bioavailability of lycopene in tomatoes?
What factor increases the concentration and bioavailability of lycopene in tomatoes?
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Which of the following compounds in chocolate may contribute to increased alertness?
Which of the following compounds in chocolate may contribute to increased alertness?
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What is one of the primary reasons people crave chocolate according to studies?
What is one of the primary reasons people crave chocolate according to studies?
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Which type of chocolate is richest in antioxidants?
Which type of chocolate is richest in antioxidants?
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What effect does the addition of sugar have on chocolate?
What effect does the addition of sugar have on chocolate?
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Which of the following is NOT a common carotenoid found in the North American diet?
Which of the following is NOT a common carotenoid found in the North American diet?
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What is the function of polyphenols in fruits and vegetables?
What is the function of polyphenols in fruits and vegetables?
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Which carotenoid is responsible for the red color of tomatoes?
Which carotenoid is responsible for the red color of tomatoes?
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What is the leading cause of blindness in older adults associated with low intakes of certain carotenoids?
What is the leading cause of blindness in older adults associated with low intakes of certain carotenoids?
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What is a common misconception about dark chocolate?
What is a common misconception about dark chocolate?
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What are phytoestrogens primarily known for in the context of health?
What are phytoestrogens primarily known for in the context of health?
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Which of the following vegetables are considered cruciferous?
Which of the following vegetables are considered cruciferous?
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Which health benefit is associated with isothiocyanates found in cruciferous vegetables?
Which health benefit is associated with isothiocyanates found in cruciferous vegetables?
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Which compound in broccoli is noted for its potential cancer-preventive effects?
Which compound in broccoli is noted for its potential cancer-preventive effects?
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What is one potential benefit of including phytoestrogens in the diet?
What is one potential benefit of including phytoestrogens in the diet?
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What is recommended for maximizing the intake of beneficial phytochemicals?
What is recommended for maximizing the intake of beneficial phytochemicals?
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What role do indoles play in cancer prevention?
What role do indoles play in cancer prevention?
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Which food is particularly rich in lignans and believed to inhibit estrogen-stimulated breast cancer cell growth?
Which food is particularly rich in lignans and believed to inhibit estrogen-stimulated breast cancer cell growth?
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What is one characteristic of the Portfolio diet mentioned?
What is one characteristic of the Portfolio diet mentioned?
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Which of the following is NOT a phytochemical present in alliums?
Which of the following is NOT a phytochemical present in alliums?
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Which type of vegetables are known for providing sulfur-containing phytochemicals that may help prevent cancer and heart disease?
Which type of vegetables are known for providing sulfur-containing phytochemicals that may help prevent cancer and heart disease?
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What is a common misconception about the intake of specific phytochemicals?
What is a common misconception about the intake of specific phytochemicals?
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What are carotenoids commonly found in?
What are carotenoids commonly found in?
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Which phytochemical class can help decrease the risk of macular degeneration?
Which phytochemical class can help decrease the risk of macular degeneration?
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What is a potential benefit of phytoestrogens found in soy products?
What is a potential benefit of phytoestrogens found in soy products?
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Which phytochemicals are known for their antioxidant properties?
Which phytochemicals are known for their antioxidant properties?
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Which class of phytochemicals has been shown to reduce cholesterol absorption?
Which class of phytochemicals has been shown to reduce cholesterol absorption?
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What health benefit is attributed to glucosinolates found in cruciferous vegetables?
What health benefit is attributed to glucosinolates found in cruciferous vegetables?
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Which food sources are high in flavonoids, a type of polyphenol?
Which food sources are high in flavonoids, a type of polyphenol?
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Which phytochemical is known to have anti-inflammatory properties?
Which phytochemical is known to have anti-inflammatory properties?
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What is a common effect of consuming phytosterols?
What is a common effect of consuming phytosterols?
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Which food is a primary source of sulforaphane?
Which food is a primary source of sulforaphane?
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Which phytochemical class helps make capillary blood vessels stronger?
Which phytochemical class helps make capillary blood vessels stronger?
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Which of the following phytochemicals is known for its anticancer properties?
Which of the following phytochemicals is known for its anticancer properties?
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What is a possible effect of consuming capsaicin from hot peppers?
What is a possible effect of consuming capsaicin from hot peppers?
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Which phytochemical found in tea and red wine provides antioxidants?
Which phytochemical found in tea and red wine provides antioxidants?
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Which phytochemical's presence can decrease cancer risk by preventing carcinogen formation?
Which phytochemical's presence can decrease cancer risk by preventing carcinogen formation?
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What percentage of Canadians over the age of 12 consumed fruits and vegetables five or more times per day in 2017?
What percentage of Canadians over the age of 12 consumed fruits and vegetables five or more times per day in 2017?
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Which group of people typically consumes more vegetables according to the provided content?
Which group of people typically consumes more vegetables according to the provided content?
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What is the key health benefit associated with whole grain intake?
What is the key health benefit associated with whole grain intake?
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Which phytochemical in whole grains is particularly noted for having antioxidant properties?
Which phytochemical in whole grains is particularly noted for having antioxidant properties?
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What happens to the phytochemicals and vitamins when bran and germ are removed from whole-wheat flour?
What happens to the phytochemicals and vitamins when bran and germ are removed from whole-wheat flour?
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Which are considered good sources of plant-based protein?
Which are considered good sources of plant-based protein?
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Why do modified foods with added phytochemicals not provide all benefits of natural food sources?
Why do modified foods with added phytochemicals not provide all benefits of natural food sources?
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What is one reason why the interactions among a variety of phytochemicals are important?
What is one reason why the interactions among a variety of phytochemicals are important?
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Which of the following is a misconception about dietary phytochemicals?
Which of the following is a misconception about dietary phytochemicals?
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What is the primary recommendation of Canada’s Food Guide regarding grain consumption?
What is the primary recommendation of Canada’s Food Guide regarding grain consumption?
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Which of the following is NOT a component typically found in whole grains?
Which of the following is NOT a component typically found in whole grains?
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Why is the consumption of a variety of vegetables important?
Why is the consumption of a variety of vegetables important?
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What condition is linked with high phytochemical consumption from whole grains?
What condition is linked with high phytochemical consumption from whole grains?
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Study Notes
Phytochemicals in the Canadian Diet
- Phytochemicals are non-nutritive, biologically active compounds in plants.
- They play roles in plant biology, like natural pesticides, protecting against insects.
- Some phytochemicals are toxic, like those in rhubarb leaves.
- Others offer health benefits for humans, for example, inhibiting tumor growth.
- Examples include carotenoids, polyphenols, phytoestrogens, phytosterols, capsaicin, glucosinolates, isothiocyanates, sulfides, inositol, saponins, ellagic acid, tannins, catechins, curcumin, sulforaphane, and limonene.
Carotenoids
- Carotenoids are pigments that give fruits and vegetables yellow-orange and red color.
- Major sources include carrots, sweet potatoes, apricots, mangoes, and leafy greens.
- Higher carotenoid intake linked to reduced cancer, cardiovascular disease, and age-related eye disease risk.
- Carotenoids have antioxidant properties and some have vitamin A activity.
- β-carotene, α-carotene, β-cryptoxanthin, lycopene, lutein, and zeaxanthin are prevalent in the North American diet.
- Lycopene is a potent antioxidant, present in tomatoes, and its concentration increases in tomato paste/sauce.
- Lutein and zeaxanthin accumulate in the macula and reduce macular degeneration risk.
Polyphenols and Phytoestrogens
- Polyphenols are plant pigments, abundant in various foods (fruits, vegetables, wine, tea, chocolate).
- Anthocyanidins give blue and red colors to berries and are linked to cardiovascular health.
- Other polyphenols contribute to the color of potatoes, onions, and orange rinds.
- Green tea polyphenols linked to reduced cancer and heart disease.
- Resveratrol, from grapes and wine, potentially linked to increased longevity and reduced cancer/heart disease.
- Phytoestrogens, structurally similar to estrogen, found in soybeans, flaxseed, and rye bread.
- They can block or mimic estrogen action, reducing cancer risk, osteoporosis risk, and menopausal symptoms (although effect often minimal).
- Lignans, specific phytoestrogens, are found in flaxseed and are often linked to breast cancer growth inhibition.
Indoles, Isothiocyanates, and Alliums
- Cruciferous vegetables (broccoli, cauliflower, brussels sprouts) are rich sources of isothiocyanates.
- Isothiocyanates stimulate enzymes that inactivate carcinogens, potentially reducing cancer risk, especially breast cancer.
- Sulforaphane, an isothiocyanate in broccoli, is particularly effective at boosting these enzyme systems.
- Indoles in cruciferous vegetables alter estrogen metabolism, potentially reducing cancer risk.
- Alliums (garlic, onions, leeks) contain sulfur compounds that boost cancer-destroying enzyme systems, lower blood cholesterol/blood pressure/platelet activity, and prevent bacterial conversion of nitrates to dangerous nitrites.
Choosing a Phytochemical-Rich Diet
- A diet rich in plant foods offers most benefits from phytochemicals.
- Quantitative recommendations for individual phytochemical intake not yet determined. Effects vary based on food source and individual.
- Canada's Food Guide emphasizes plentiful vegetable and fruit intake for a variety of phytochemicals.
- Whole grains are another significant source with antioxidant phytochemicals (polyphenols) and other phytochemicals.
- Plant-based proteins (beans, peas, nuts, seeds) enhance phytochemical intake.
- Phytochemical supplements may offer some benefits, but a varied diet is superior due to interactions of compounds and nutrients.
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Description
This quiz explores the role of phytochemicals in the Canadian diet, highlighting their biological functions, examples, and health benefits. You will learn about various compounds such as carotenoids and their impact on human health. Test your knowledge on the significance of these non-nutritive bioactive compounds found in plant-based foods.
